3. Front bends

Step 3 :- Hold the position for 3 – 4 seconds and return back. Bend your neck back by looking in upward direction. Hold for same amount of time and return back. Repeat for about 5 times.

4. Arm stretching and side shoulders

Step 1 :- Stand with straight back and place your right palm on the left shoulder.

Step 2 :- Using your left hand, hold the back of the elbow and pull it slowly towards left shoulder across your chest. Hold the position for about 12 – 15 seconds. Your triceps and back muscles should feel stretched.

Step 3 :- Release the arm and do the same with the other arm. Repeat for 2 – 3 times.

5. Triceps-shoulders stretching

Step 1 :- Stand straight with your feet about shoulder width apart.

Step 2 :- Try to place your left palm on the right shoulder by taking your elbow over back or your head.

Step 3 :- Hold the elbow of left arm with right palm and pull it slowly towards right shoulder. IV. Hold the position for about 15 seconds and feel your triceps and side chest muscles stretched.

Step 4 :- Release your arm and repeat with other arm.

6. Middle-back stretching

Step 1 :- Stand straight with both feet about shoulder width apart and both hands on your hips.

Step 3 :- Hold the position for about 20 seconds and then get back to original position.

Step 4 :- Bend other knees and repeat the process.

10. Hips and hamstrings

Step 1 :- Sit on the floor with legs straight on the floor and feet joined.

Step 2 :- Keep your back straight. Bend your left knee and cross your left leg over the right such that your feet lands on the side of your right knee and left knee in front of your chest.

Step 3 :- Pull your left leg knee toward your right shoulder. Hold the position for 20 seconds. Release your left and repeat by switching legs.

11. Neck, hip and lower back muscles stretching

Step 1 :- Sit on the floor straight legs on the floor and both feet joined.

Step 2 :- Cross your right leg over the left leg such that right knee comes in front of your chest and right foot beside left knee.

Step 3 :- Bend your left elbow and place it on outer side of right knee and place your right palm behind you at smaller distance, to support your body.

Step 4 :- Apply little force over your left elbow and turn your neck towards right side and rotate the upper body from the waist. Hold the position for 25 seconds and release your body. Repeat the process with other side.

12. Back

Step 1 :- Sit on the floor with legs straight on the ground. Bend the left knee and roll the left foot all the way to your right thigh.

Step 2 :- Slowly try to bend forward and reach the ankle or toe of your right foot. Or just grab right ankle with both hands.